Hybrid

S w/u

-

Single arm KB Complex:

6x Snatch

30m OHC

6x Clean & Press

30m Rack Carry

6x Swing

30m Side Carry

6c Push Up

30 sec Plank/FLR

3 rounds each arm

-

Work to Heavy Bench Press w/ pause

3x3 Paused Bench Press @ 75-80%

-

3x10 JM Press

3x10 Skull Crusher

3x10 DB Curl

-

5 min FLR

-

150x Tri Push Down

150x Face Pull

GPP

s w/u

-

Warm Up:

10 min TGU 

Focus:
50 min Max Meters Row/Ski

Cooldown: 5-10 Stretch/Foam Roll

GPP

s w/u

-

Warm up:

Keep KB moving 10 min

Focus:

15 min Alt EMOM

- 3 OHP @ 50%

- 5 burpees

-100m ski

15 min Alt EMOM

- 5x BB/DB BO Row

- 5x SA KB Clean & Press

-100m row

Accessory:

1-10 Burpee ladder

*30 meter farmers carry between each rung

Cooldown:

5-10 min Stretch

ETAC

PE Upper
S w/u
-
3x10 shoulder dislocate

-

2x 30/30 PP

2min rest

2x 30/30 PP rest in overhead hold

-

ME upper: 1RM PP or Jerk

-

5x2 @70%

-

4x10 FDBR

4x10 LDBR

-

EMOM 10

10x push up
-
Mobility/Foam roll

Hybrid

S w/u

-

10min TGU practice

-

3-30 Ladder (Ascending by 3’s)

Cal + movement of choice 

-

100x band triceps push down

100x leg curl

GPP

S w/u

-

Warm up:

400m sled

4x5 inchworms

Focus

8x500m

*2min rest 

*2k pace

Cooldown

10 min stretch/foam roll

GPP

S w/u

-

Warm Up

10x inchworms

10x TGU (each)

10x yoga pushups

Focus

W2H BP

3x5 BP 75-80% heavy

*Use wide grip if you have a low sticking point and use narrow grip if you have a high sticking point

Accessory:

3x12 DB pull over

3x12 DB BO row 

Core

4x30 dead hang

Cooldown

50x banded face pull

50x banded OHP

ETAC

Rcvry
S w/u
-
30min Sled Drag
-
Mobility/Foam roll

Hybrid

Upper

S w/u

-

5x inchworm push up

15m bear crawl

15m reverse bear crawl

3 rounds 

-

10x 20/10

Single Arm Devils Press

Odd rounds right

Even rounds left

-

(10-1) manmaker

100m Row after each rung

-

10x 20/10

Single Arm KB Snatch

Odd rounds right

Even rounds left

-

Max rep pull up 

60 sec rest

Max rep dead hang 

2 round. Full rest between

-

100x face pull

ETAC

S Lower
S w/u
-
3x10 GS w/pause in the hole
3x10 Front rack KB lunges
-
ME Lower: 3RM FS
5x5 @70%
-
3x10 Good morning
3x8 GHD
-
10x Wall ball
10cal All out row/skii
3rds
-
Mobility/Foam roll

Hybrid

Lower

S w/u

-

5x Box Jump

10x Dbl KB Clean

10x Bent over BB Row

3 rounds

-

Work up to Heavy Reverse Band Deadlift in 7 sets

-

3x5 Trap Bar DL

@ heavy

-

3x10 GHR

3x15 Cal Ski

-

3x1 min Death March @ BW

-

100x Leg curl

GPP

S W/U

-

Warm Up:

3x10 Seated Single Leg lift over object

3x5e Airplane to Half moon

3x5 SL Broad Jump

Focus

W2H 1-2 Sumo DL

3x3 80-85% Heavy Sumo Deadlift

3x3 Ball Slam

Accessory:

4x10 Heels Elevated KB Narrow Front Squat

4x5 Box Jump

Core

4x30 sec FLR

Cooldown:

100x banded PVC RD

HYBRID

AMRAP 60

50-40-30-20-10 cal

+

1-2-3-4-5 DBL KB Rack Carry @ 2x53/35 

1=50ft

Repeating

GPP

S w/u

-

Warm Up:

5x Single Arm KB

Swings + 5x Single

Arm KB hang Clean

+ 5x Single Arm KB

clean and press

3-4 rounds

-

Focus:

45 min Max Meters

Row/Ski

-

Cooldown: 5-10

Stretch/Foam Roll

GPP

Standard Warm up:

-

Single Arm KB

Complex:

2 DL+ 2 HC + 2 FS + 2

PP

3 rounds each arm

-

Focus:

25 Min AMRAP

- x3 Banded Deadlifts @

50% + 25% bands

- x5 box jumps

- x5 heavy HB swings

- 250m row

- 2 min rest

Accessory:

10-1 heavy KBS

1-10 burpee ladder

Cooldown

4x30m farmers carry

ETAC

Rcvry
100 TGU @ light weight

-

30min row/ski @ 2k + 20sec

ETAC

S w/u

-

Javorek Dumbbell Complex (SPEED)

6 x Bicep Curl +

6 x Military Press +

6 x Hi-Pull

6 x FSPP

6 x Bent Over Row

6 x Upright Row

6 x FSPP

Target: 3 rounds per 2 min sets, with 1 min rest between.

Complete 3 total sets

-

100x Pull-up + 30x Get-up @ 25# + 100x Push-up + 30x Get-up @ 25# + 100x Atomic Sit-up + 30x Get-up @ 25# + 100x Air Squat + 30x Get-up @ 25# 

~45-60 min

-

100x face pull

100x triceps push down

GPP

S w/u

-

10 min TGU 

-

15x30/90 row/bike/ski

*15m farmers carry

during rest

-

5 -1 pull up ladder

3 sets

-

Cool down:

5-10 Foam Roll

ETAC

Every 10min for 40min

500/450 Row

1000/900 BikeErg

500/400 Ski

GPP

S w/u

-

Warm up:

5x inchworms

5x Ball Slams

30m bear crawl

2-3 sets

-

Focus:

W2H 8-10 Earthquake BP

3x10 Heavy Earthquake

BP

-

Accessory:

x5 Bamboo Bar OHP 30

sec hold

x15 Bench Dips

3 rounds

-

Core

4x30 sec dead hang

-

Cooldown

100x banded triceps

pushdown